The double cable row on a bosu is a great exercise that helps to strengthen and tone the muscles of the upper arm and shoulder. In addition, performing this exercise on a bosu requires you to engage the muscles of your core. This makes it a great exercise for you if you are looking for a multi-muscle workout.
About the Double Cable Row on a Bosu
The double cable row on a bosu is a relatively challenging exercise that should only be attempted by experienced exercisers who are familiar with working on a bosu. A bosu is a piece of exercise equipment that is composed of half a stability ball fused to a hard plastic platform. Standing on a bosu while performing various exercises makes the workout more challenging, as it decreases the stability of the working surface and forces you to rely more completely on the core muscles. In addition, this exercise requires the use of a cable machine, which contains arms that can be rotated to meet various heights, and handles that are attached to cable weights.
Positioning Your Body for a Double Cable Row on a Bosu
Before performing the double cable row on a bosu, it is important to position your body properly. Start by placing a bosu on the ground approximately five feet back from the front of the cable machine. Carefully lower the arms of the cable machine to your shoulder height. Hold each of the handles of the machine in one hand, with your arms fully extended. Stand tall on the bosu, facing the cable machine, with your feet spaced one foot apart and your toes facing forward.
Performing a Double Cable Row on a Bosu
Now that you are positioned properly, you can begin to perform the exercise. Start by taking some deep breaths. As you exhale your breath, use the muscles in your arms and upper back to pull your elbows back towards your body, alongside your ribcage. Once you can no longer pull your elbows back any further, slowly release them back to their starting position. Image that you are accepting a baby from a friend's outstretched hands--you are reaching for the baby, and then pulling it back towards your chest. Make sure that your spotter is standing behind you, and can provide assistance should it be required. Perform at least ten repetitions before taking a short break. Do another two sets of ten repetitions in order to achieve optimal results.
Increasing the Intensity of the Double Cable Row on a Bosu
This is a challenging exercise, and because of this there are not a whole lot of ways that it can be made harder. One easy way to increase the intensity is by closing your eyes while performing the exercise. This forces you to rely more fully on your core muscles to help you maintain your balance, thereby giving you a more challenging workout.